Horseradish: Nutrition, Heat and How to Use It

By the Nutriveda editorial team · Updated 5 November 2026

Horseradish (Armoracia rusticana) is the thick white root of a plant from the cabbage family (Brassicaceae), grated and eaten as a sharp, eye-watering condiment. Its heat is not there in the whole root: it appears when the root is grated or chewed and a compound called sinigrin is turned into allyl isothiocyanate. One tablespoon of prepared horseradish (15 g) has about 7 kcal, 3.7 mg of vitamin C and 63 mg of sodium, so it gives a lot of flavour for almost no calories. As a cruciferous vegetable it also contains glucosinolates, but at the amounts people eat, its main job is taste.

Horseradish nutrition per 100 g and per portion

Nutrient	Prepared, 100 g	1 tsp (5 g)	1 tbsp (15 g)
Energy	48 kcal	2 kcal	7 kcal
Protein	1.2 g	0.1 g	0.2 g
Fat	0.7 g	0.03 g	0.1 g
Carbohydrate	11.3 g	0.6 g	1.7 g
of which sugars	8.0 g	0.4 g	1.2 g
Fibre	3.3 g	0.2 g	0.5 g
Vitamin C	24.9 mg	1.2 mg	3.7 mg
Folate	57 µg	3 µg	9 µg
Sodium	420 mg	21 mg	63 mg
Potassium	246 mg	12 mg	37 mg
Calcium	56 mg	3 mg	8 mg
Magnesium	27 mg	1 mg	4 mg
Vitamin K	1.3 µg	0.1 µg	0.2 µg

Source: USDA FoodData Central, SR Legacy: “Horseradish, prepared” (FDC 173472), checked 5 November 2026. The record’s measures are 1 tsp = 5 g and 1 tbsp = 15 g; the portion columns are calculated from them. Values rounded.

The 100 g column is there for comparison only, nobody eats 100 g of horseradish. Prepared horseradish is the grated root sold in jars, usually mixed with vinegar and salt. Recipes differ from brand to brand, so check the label for salt and sugar. Creamed horseradish and horseradish sauces add cream, mayonnaise or oil and are a different product nutritionally.

Glycemic index

Horseradish is not listed in the international GI tables (Atkinson 2008), so we do not give a number. It is eaten by the teaspoon: a tablespoon adds 1.7 g of carbohydrate to a meal, which has no practical effect on blood sugar. More on how GI works in What is the glycemic index.

Health benefits: what the evidence says

Cruciferous compounds. The US National Cancer Institute lists horseradish among the cruciferous vegetables, together with broccoli, cabbage, kale and radishes. Their glucosinolates break down during preparation, chewing and digestion into active compounds such as isothiocyanates and indoles. In horseradish, sinigrin is the main glucosinolate in both root and leaves. NCI notes that these compounds are studied mostly in the lab and that human studies on cancer risk have shown mixed results.
A little vitamin C. 100 g of prepared horseradish lists 24.9 mg of vitamin C, but a tablespoon gives 3.7 mg, about 4-5% of the adult RDA (90 mg for men, 75 mg for women, NIH). Useful, not a reason to eat it.
Flavour for very few calories. A tablespoon has about 7 kcal and 0.1 g of fat. Used instead of a cream-based sauce, it seasons fish, meat, potatoes and beetroot with very little energy.
Folk remedy, not medicine. Horseradish root and leaves have been used since antiquity both as a medicinal herb and as a condiment, and today the root is used mainly as a condiment (Agneta 2013). Claims that eating horseradish clears the sinuses or treats infections are not backed by clinical evidence we could verify, so we leave them out.

How to eat horseradish

Fresh root: peel and grate finely just before serving. An unbroken root has almost no smell; the sharp, tear-inducing aroma comes from crushing and grating the cells. Grate near an open window and keep your face away from the grater.
Keep the heat: high temperatures switch off myrosinase, the enzyme that produces the pungent compound, and samples processed at 90 °C lost their smell. Serve horseradish cold, or stir it into hot food off the heat, at the end.
Storage: grated horseradish slowly loses its bite and darkens, even in the fridge. A fat such as cream slows this down. Buy small jars, keep them in the fridge after opening and use them within the time on the label.
Classic pairings: with beetroot, with smoked or baked salmon, with boiled beef and potatoes, or grated with apple as Austrian Apfelkren.
Lighter horseradish sauce: mix 1 tablespoon of horseradish into 4-5 tablespoons of Greek yogurt with a pinch of salt and a squeeze of lemon.

Who should be careful

Salt. A tablespoon of prepared horseradish has 63 mg of sodium, a modest amount. If you watch your salt, compare labels: sauces and creamed versions differ a lot.
Thyroid and iodine. NIH lists cruciferous vegetables among foods with goitrogens, substances that can interfere with how the thyroid takes up iodine. NIH also states that this is a concern mainly where iodine deficiency is common, and that reasonable amounts are not a concern for people with adequate iodine intake. Horseradish is eaten in teaspoons.
Strong pungency. Fresh horseradish releases vapours that make the eyes water. If spicy food bothers you, start with half a teaspoon.

Traditional view (Ayurveda)

In Usha and Vasant Lad’s food guidelines horseradish is favourable for Kapha and on the list to avoid for Pitta and for Vata. This is a traditional view, not a clinical finding.

Recipes to try it with

Beetroot and walnut salad – add a teaspoon of horseradish to the yogurt dressing
Baked salmon with root vegetables – serve with the horseradish yogurt above

FAQ

Is horseradish good for you?

In everyday amounts it is a low-calorie way to add a lot of flavour: a tablespoon has about 7 kcal. It is a cruciferous vegetable with glucosinolates, but NCI describes human research on these compounds as mixed, and a spoonful gives little vitamin C. Enjoy it for taste, not as a remedy.

Why does horseradish lose its heat?

The heat comes from allyl isothiocyanate, which forms when the root is grated. Over time grated horseradish slowly loses its pungency and darkens, even in the fridge, and high cooking temperatures switch off the enzyme that produces the heat. Grate it fresh, keep jars cold and add it to hot food at the end.

Is prepared horseradish high in salt?

Not very, in normal amounts. By USDA data a tablespoon has 63 mg of sodium and a teaspoon 21 mg. Brands and sauces differ, so the label is the best guide.

Sources

USDA FoodData Central, SR Legacy: Horseradish, prepared (FDC 173472). fdc.nal.usda.gov
Agneta R, Möllers C, Rivelli AR. Horseradish (Armoracia rusticana), a neglected medical and condiment species with a relevant glucosinolate profile: a review. Genetic Resources and Crop Evolution 2013;60:1923-1943. doi.org
National Cancer Institute: Cruciferous Vegetables and Cancer Prevention. cancer.gov
NIH Office of Dietary Supplements: Vitamin C, Fact Sheet for Health Professionals. ods.od.nih.gov
NIH Office of Dietary Supplements: Iodine, Fact Sheet for Health Professionals. ods.od.nih.gov
Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.

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